World-class weight-loss expert and author of Shred: The Revolutionary Diet Dr. Ian Smith refers to this new diet as his secret weapon because it works unlike anything else he’s seen. As its name implies, the Shred Diet isn’t only about weight loss — it’s about reshaping your body and changing the way your clothes fit. In only six weeks, Dr. Smith claims this plan can help you lose up to 4 inches, 2 sizes and, incredibly, up to 20 pounds!
How does it work? The Shred Plan is based on “diet confusion.” This principle is modeled after a similar strategy in exercise called muscle confusion, which is used to help break through plateaus of muscle growth. When you do the same types of exercises at the same times, your muscles acclimate to the stress and your progress stagnates. Muscle confusion dictates that people work their muscles in different ways for varying durations of time. By “confusing” your muscles, you can trigger their sustained growth and continue to move toward your fitness goals.
Dr. Smith applies this same idea to diet. He maintains that if you eat the same foods all the time, your body adjusts to that specific diet. Your metabolism stabilizes and fat accumulates as a result. By varying the types and quantities of food you eat, you’ll prevent your metabolism from slowing down and trick your body into burning more calories. In this way, diet confusion keeps your metabolism off-kilter and fuels your fat-burning engines.
The Shred Diet is based on six weeks of different components. Below is a breakdown of the plan:
- Week 1: Prime – This week is an introduction to the Shred Diet and serves to ease your body into the lifestyle change.
- Week 2: Challenge – During the second week, you’ll get serious about your commitment to the diet by reducing your calorie intake.
- Week 3: Transformation – You’ll start noticing a difference in how you look and feel this week! This is the most difficult week of the program — push yourself to find new ways to break through your weight-loss plateau.
- Week 4: Ascend – This week will come as a relief after the difficulty of Week 3. Use this time to rebuild your strength and gain confidence.
- Week 5: Cleanse – You’ll begin a detox focused on cleansing your blood and eliminating toxins from your body.
- Week 6: Explode – The final week of the cycle starts a lifetime of maintenance by creating a new, sustainable lifestyle based on what you’ve learned.
Committing to the Shred Diet requires following three main rules. Below are the key strategies required to turn your body into a fat-shredding machine in only six weeks!
1. Meal Spacing
On the Shred Diet, you’ll eat four meals and up to three snacks a day. Eating smaller meals will keep you from getting hungry as you distribute your calories throughout the day. Equally important, spacing out your meals will keep your hormones stable. When you eat small meals, especially meals composed of foods that have a low-glycemic index (choices that are less likely to spike your blood sugar), you prevent surges in hormones that lead to weight gain.
2. Calorie Roller Coaster
Another strategy to keep your metabolism off-kilter is to take your body on a calorie roller coaster. As you start off the Shred Diet at Week 1, you’ll slowly reduce your calorie intake. This will be a difficult uphill battle — the steep climb of the roller coaster. Luckily, this effort is only short-term; halfway through the diet, around Week 3, you get to bring the calories back. As you glide down the roller coaster’s hill, you can indulge in your favorites like pizza and pasta (in healthy moderation), and your metabolism will run overtime. This roller coaster of calorie consumption is the perfect metabolic recipe for shedding fat.
Most diets have cleanses at the beginning of program, which can be intimidating. The Shred Diet incorporates a cleanse into the later phases of the plan, so you’ll be fully prepared to make the commitment. Unlike many cleanses, there’s no fasting in the Shred Diet – this is an eating detox where you’ll get all the nutrition you need through foods that naturally clean out your system. A cleanse enhances your liver’s ability to detoxify your blood. Additionally, the Shred Diet’s cleanse stimulates a physical detox by incorporating plenty of fiber, which works to increase the activity of the GI tract. The detox occurs during week 5 of the 6-week plan, and many people will lose the most amount of weight during these 7 days.
During this cleanse, you’ll still eat your four meals and three snacks, but you’ll make additions to help stimulate detox. Every morning for breakfast, have a cup of lemon water with flaxseed oil to help fight inflammation. You’ll also consume one cup of hibiscus tea and one cup of 100% cranberry juice daily. Full of antioxidants, these drinks will help your body fight off harmful free radicals. To aid in cleansing your liver, avoid alcohol this week.
As important as diet choices are, there’s still another component to the Shred Diet: exercise. Each week of the plan, you need to perform 30-45 minutes of cardiovascular exercise on 5 out of 7 days. Try these workouts from Dr. Oz to get started today!
The Shred Diet is a cycle diet, which means that if you haven’t hit your goal weight after six weeks, you can repeat the cycle of weeks in a different order. Once you’ve hit your target weight, you’ll be in the maintenance phase, which means that every 4 weeks you choose any week of the diet and follow its plan for 7 days. Once you’ve kept the weight off for a period of six months, you can commit to a week of the cycle to do every eight weeks, like a tune-up for your metabolism.
Whether you’ve just started the Shred Diet or are maintaining your new, fabulous body, you’ll want to see these tips from Dr. Ian Smith. Discover his “3 S’s” to shred your fat for good.
1. Shredder Smoothies
Full of vitamins and nutrients, smoothies are an ultra-convenient way to eat fruits and veggies and a great weight-loss tool. The perfect meal for a busy on-the-go mom, smoothies contain tightly controlled calorie counts and are super easy to make.
Try Dr. Smith’s Blueberry-Pear Smoothie.
Try these Oz-approved smoothie recipes.
2. Shredder Snacks
Snacks are misunderstood in the weight-loss world – many people don’t realize that snacks can help you lose weight rather than gain it. If consumed in moderation as a way to relieve minor hunger pangs, snacks are a perfect bridge between meals and prevent you from consuming too many calories at your next meal. Choose snacks between 100 and 150 calories. Some or Dr. Smith’s favorites include shrimp cocktail, olives stuffed with blue cheese, an English muffin pizza, or a banana with dark chocolate. Try these shredder snack recipes.
3. Shredder Soups
Soups are a great way to fill up on fewer calories. Convenient, fast, full of nutrients, and inexpensive, soups are a great way to break up the monotony of dieting. Be careful to select a choice that has less than 180 milligrams of sodium.
Try Dr. Smith’s wife’s Chicken Noodle Soup recipe.